Jumpstart Your Morning With These 10 Stretches
February 16, 2023
5 min read
After a good night's sleep, waking up and starting the day can be challenging. That's why incorporating morning stretches into your routine can help make mornings more enjoyable.
You will feel more energized and awake after doing a few stretches in the morning and experience improved posture, balance, circulation, and overall better health.
10 Quick & Easy Morning Stretching Routines
Whether you want something quick to start your morning or an entire stretching routine that takes 15 minutes or longer, here are morning stretches that will kickstart your day and put a spring in your step:
1. Neck Stretch
Begin your day with a simple neck rotational exercise—gently turn your head to the left and hold for 20 seconds, then repeat on the other side. This method relieves tightness in the neck muscles and keeps you relaxed throughout your daily activities.
After completing the rotations, stretch your entire body for a few moments. By gently extending your arms above your head and elongating your spine, you can increase blood circulation throughout your body, further relieving any tension in the neck and shoulders. Also, taking a few deep breaths can help you to clear your mind while centering yourself for the day ahead.
2. Shoulder Shrugs
Engaging in shoulder rolls can be a relaxing exercise. To reap maximum benefits, slowly raise and drop your shoulders five times. Then, add some extra tension relief by gently rotating each shoulder four rotations forward and back for an even deeper stretch.
Focus on your breath and keep it slow and steady to maximize the benefits of shoulder rolls. Pay close attention to how each movement affects the tension in your body, and adjust accordingly. With practice, shoulder rolls can become integral to your daily routine, providing mental clarity and physical relaxation.
3. Spine Stretch
Reap the benefits of this graceful, invigorating posture, standing with your feet slightly apart and arms extended to the sky. Inhale deeply through your nose as you gently bend backward into a beautiful arch, ensuring you do not lock your legs or allow your chin to drop forward.
As you slowly exhale out the mouth, use control to flow upwards in an unrushed manner until standing upright again, avoiding any sudden movement which may cause dizziness or nausea.
4. Standing Quad Stretch
Maintain an upright posture with your feet positioned shoulder-width apart. Then bend one leg behind you until your heel touches your butt or the ground (whichever you can reach first). Next, put both hands on that ankle/foot for support. Then press your hips forward.
Make sure not to arch your lower back, which could get hurt. Maintain this stance for 15-30 seconds, then switch legs and repeat the process 3-4 times for each leg. You can do this stretch as many times as you want, depending on what feels comfortable and achievable for yourself at this stage of stretching ability/tiredness.
5. Knees To Chest
This simple stretching exercise increases your flexibility, strength, and inner balance. From a standing position, raise one knee towards the chest while securely holding onto its shin area.
Take deep breaths into the abdomen as you draw closer to your chest, then exhale while pushing down against gravity until returning to the starting point—alternating legs up four times on each side. Repeat 2-3 sets of these movements if comfortable enough for best results.
6. Hip Flexor Stretch
To begin, kneel with one leg straight and the other tucked behind. Roll your shoulders back to ensure that your spine is kept in its neutral state throughout the exercise while using your hands/arms on the bent knees as leverage against gravity to push hips forward into their full range of motion. Take two deep inhalations and exhalations, then hold and stretch until all feelings disappear before repeating them four times over each side.
7. Cat Cow Combination
While comfortably seated on a yoga mat, practitioners can begin by arching their backs into cow pose, taking deep breaths, and allowing the ribcage to almost touch the ground. Afterward, an exhale should be given as they turn towards the ceiling for increased abdominal engagement.
Ensure your feet stay flat on the floor, with the pressure firmly applied from your heels. Complete five repetitions per cycle. Begin by arching your back as you inhale, then exhale as you curl up towards your head, tightening your abdominal muscles and breaking up your regular breathing pattern.
8. Alternating Leg Twist
Lie down on your yoga mat in whatever orientation you prefer. Gradually raise your right arm to the top point and move your legs either outwards or clockwise, hold for a second, then repeat the movement for both sides simultaneously in a figure-8 pattern. Gaze at one distant object and complete five to ten laps alternating each side, depending on how comfortable you feel.
Pay close attention to your body's reaction, and take extra time to ensure you're not pushing past your upper comfort levels and limits. Keep mindful of your breath as you move, allowing for natural and smooth motions to get the maximum benefit instead of over-forcing something that isn't working. Notice even small changes in alignment that can bring incremental improvements over time as you develop strength and endurance.
9. Standing Side Bend
Take a deep breath and slowly release it as you gently twist your torso to the right. Ensure proper spine alignment throughout this movement before pausing for 20-30 seconds or until comfortable; then, return to a standing position and repeat its mirrored version on the left side. Do each side four times altogether for a completed routine.
10. Inverted Triangle Pose
Start your session by standing with feet hip-width apart and arms raised in a V-shaped form. Then, lean smoothly to the right, stretching yourself as far out but not locking up your legs—hold for around thirty seconds before returning to the center and repeating on the other side if possible.
Remember that regardless of your current physical condition and capabilities, it is vital to be aware when too much pressure applies; focus instead on breathing deeply while calming down any tension across your entire being.
Start Your Morning Right With These Stretches
Morning stretching is integral to a comprehensive approach to healthy living, regardless of your specific exercise. It improves flexibility and range of motion and helps to keep the body relaxed and stress-free for the day ahead.
Trying to incorporate even 10 minutes of stretching in your morning routine can make all the difference between feeling sluggish or vibrant when tackling tasks at home or work. Start your morning right with these routines!
